If we lack minerals and trace elements, this often manifests itself in hair loss. Find out which five nutrient deficiencies are responsible for hair loss.
Who wouldn’t want full, thick hair? But not everyone is blessed with a magnificent mane. Many struggle with thinning hair or are horrified to notice thick tufts of hair in the discharge after a shower. predisposition? Wrong hair care ? Maybe, but hair loss can often be a sign of nutrient deficiencies as well. The following deficiencies can therefore be responsible for hair loss.
Table of Contents
Hair loss due to these 5 nutrient deficiencies
iron deficiency
If we lack iron, oxygen transport suffers, which impairs hair growth. As a result, our hair can become thinner and fall out. A lack of supply of the mineral can be caused, among other things, by insufficient iron intake or by bleeding. For this reason, women can suffer more from iron deficiency due to their menstrual periods . In addition to hair loss, common signs are tiredness, higher susceptibility to infections or facial pallor. To best prevent iron deficiency, you should eat iron-rich foods such as legumes, leafy vegetables or meat. The recommended daily amount of the German Society for Nutrition (DGE) is 15 mg for adult women (under 51 years of age) and about 10 mg for men.
Vitamin D deficiency
We need vitamin D for our bones, muscles, our immune system and also for our hair. The sun vitamin supports the calcium metabolism and keeps the skin in balance – which is important for healthy hair. People who suffer from hair loss usually also have low vitamin D levels. Especially in winter we often suffer from a deficiency. To prevent this, it is therefore helpful to supplement vitamin D.
Also interesting: Vitamin D – the 8 most common mistakes when taking it >>
Zinkmangel
Zinc is found in our bones, our skin and also in our hair. Thanks to the trace element, our scalp stays healthy – the best prerequisite for beautiful hair. We lack zinc, our hair is falling out. If the hair roots are affected by the deficiency, inflammation occurs – this is then manifested by circular hair loss. Since our body cannot store zinc, you should regularly ingest the trace element with food. Foods of animal origin such as beef and pork, eggs, milk and cheese are particularly good sources of zinc. Plant sources include pumpkin seeds, wheat bran, and nuts. The recommended reference amount for zinc depends on age and gender. According to the DGE, women should take around 7 to 10 mg a day. In men, the value is between 11 and 16 mg.
Calciummangel
We need calcium for strong bones and teeth. Calcium deficiency causes muscle cramps, dry skin and hair loss . The reason: horn formation is disturbed, which is why our hair can fall out and our nails become brittle. According to the German Society for Nutrition, the daily calcium requirement for adults is around 1000 milligrams. Dairy products such as cow’s milk, yoghurt, cheese and vegetables such as broccoli and spinach provide you with a good portion of the essential mineral.
Vitamin-A-Mangel
We need vitamin A, also known as retinol, for healthy skin, strong eyes and to protect our cells. But our hair also needs vitamin A, as it is involved in the synthesis of fat in the hair follicles – this can prevent a dry scalp. Vitamin A can be found in animal foods, for example in meat and egg yolk. Vegetable sources include carrots, broccoli, or spinach. There is a lot of beta-carotene, a precursor of vitamin A, in these vegetables. Basically, our vitamin A supply in this country is good. However, there are risk groups, including pregnant and breastfeeding women, premature babies and the elderly, who may be prone to deficiency.
